Change Of Plans News Letter
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Numbers Count

Are You Keeping Track? 

When I first began my weight loss journey, I took the calorie counting route. I would read, then write down the calorie contents of everything I ate. It helped a lot in the long run because I now know how many calories are in a lot of common foods. To this day, I still check. 

Not only are calories important, but you should read all of the nutrition facts on anything that is packaged. If it's not packaged, (E.G. fruits & vegetables), then the nutrition facts are only a google search away. You should also read the nutrition facts, because they'll tell you the truth about what you're eating if you understand the label. If anything says low fat on the front, the nutrition facts will tell you that it's full of sugar and/or sodium to make up for the low fat. If it says sugar free, then it may have more fat. Also, watch out for additives and preservatives. You want the least processed foods going into your body. I often say, If it comes in a package, don't eat it. Also, if it has a lot of chemical ingredients that you can't pronounce, don't eat that either. 

In regards to losing weight and being healthy, it would help to combine information about food with information about your body. You should know your BMI (Body Mass Index) and where you are on that scale. The equation to finding your BMI is 
703 (mass kg/ height m2)/(mass lb /height in2). If you don't feel like solving this equation on your own (which I'm sure you could), then you can just Google 'BMI calculator', punch in the numbers and you'll have it. 

Your BMI and resting metabolism rate will tell you how many calories you would need to eat a day in order to achieve weight loss. Everyone's results will be different. Try keeping a food journal. Write down what you ate, how many calories and other nutrition facts, and the time you ate it. 

If you would like a full nutrition profile, email me at and I will create your nutrition profile for FREE! 


I have fallen in love with quinoa again! 
1 cup quinoa, cooked
1/3 cup dried cranberries
olive oil, for cooking
a small chunk of purple onion, thinly sliced
1 small bunch of kale, thinly sliced (discard the tough ribs)
salt and pepper
1/2 cup crumbled feta
1/4 cup sliced or slivered almonds, toasted
a squeeze of lemon (optional)
As long as you try,
you WILL see results.
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